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10 ways to reduce smartphone usage

    1. Put on gray scale mode

    You can turn off all colours on your smartphone - it's like watching a black and white movie, fairly dull

    2. Put it in another room

    If it's out of sight, it's out of mind

    3. Disable notifications

    There's a small dopamine hit every time the phone notifies you. It's the same

    4. Uninstall social media

    Use your smartphone if it adds value to your life, don't let it make you a slave

    5. Have a smartphone free day

    Maybe a Sunday where you head out and leave your smartphone behind.

    6. When you feel the urge to pick up your smartphone, don't

    7. Hang out with friends

    If you're not present with your friends, they'll notice

    8. Be active

    Hard to be on your smartphone while playing sports

    9. Don't give out your number

    The fewer the number of people that can reach you, the less you'll use your phone

    10. Have a friend change the password

    Ask them not to change it until you get your work done / the day is over / do the thing you were going to do

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